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I am trying to bulk right now and sadly, where I live, Eggs are one of my only sources of protein I have.
Currently I eat around 8 eggs a day, sometimes 10. I only eat the yolk of 4 eggs.
Peanut Butter, Eggs, and Whey Protein are my only options for protein in my diet and I weigh around 163 lbs. I find it difficult to hit my suggested protein intake.
Living in India atm, any suggestions?
The only thing I would worry about is the cholesterol in the yokes. I think you could eat eight a day and be fine so long as you live an overall healthy lifestyle. Also, do you have access to fish, such as tuna? I'd definitely add that in too.
You shouldn't have a problem with the eggs, even whole. Particularly at your age and I assume you are active.
Don't forget plant based protein, such as rice and legumes. Mix those two together to get a more complete protein source.
Are you lactose intolerant? If not do you have access to milk?
Tuna and nuts are other good cheap, easy to get options
I only have access to chicken and fish about 2-3x week, so u can say about 4-6 pieces of chicken breast a week.
Not lactose intolerant, I drink about half a liter of milk a day which only gives me about 15g of protein from milk.
I will try to get access to fish.
Just wish I had access to healthy foods out here, its tough!
[QUOTE=kingjaz17;877928751]I only have access to chicken and fish about 2-3x week, so u can say about 4-6 pieces of chicken breast a week.
Not lactose intolerant, I drink about half a liter of milk a day which only gives me about 15g of protein from milk.
I will try to get access to fish.
Just wish I had access to healthy foods out here, its tough![/QUOTE]
Nothing unhealthy with all the foods you mentioned! Actually they are some of my favs!!!
You should have no problem getting in 100-160 grams of protein a day. Unless you are an endurance athlete, 100 or something around that number is plenty!
[QUOTE=jee359;877924931]The only thing I would worry about is the cholesterol in the yokes. I think you could eat eight a day and be fine so long as you live an overall healthy lifestyle. Also, do you have access to fish, such as tuna? I'd definitely add that in too.[/QUOTE]
Dietary cholesterol does not affect serum cholesterol (or, if it does, it won't have much if any effect on CHD risk).
My advice: Don't waste the yolks, OP. Either buy egg whites or eat those nutritious egg yolks! Finally, 8 eggs + peanut butter + whey should give you enough protein as it is - aim for 0.7 - 1 g / lb; you don't need to eat 2 g / lb!
Caned sardines are one of my favorite quick proteins, another is yogurt. I love me some Greek yogurt, it has almost twice the protein than the regular thin yogurt I grew up eating. I love sardines in hot sauce or mustard, I make sardine sandwiches or just open a can and eat it with brown rice or Quinoa. Quinoa has 6 grams of protein in one serving, one serving of Quinoa would be 1/4 cup dry quinoa, it ends up being a cup when cooked. Fish is an excellent source of protein, try to pick fish with high omega 3's and the lowest amount of mercury exposure.
Good luck!
Other good sources of protein you should have access to are beans/legumes, maybe some dairy products such as low fat/ff cheese or yoghurt.
Try to keep your diet interesting and different rather than eating the same stuff over and over, you'll get disinterested pretty quick if you dont!
Normally white part of egg has 3-4 gm of protein. Depending on your current weight and target weight you can intake the eggs. for example if your current weight is 160 lbs and you want to set 200 lbs then you have to intake white of 20 eggs per day by dividing this amount in 3 + 60-80 gm of whey/Isolate protein + other food like almonds etc. means up-to 170g protein a day for first 15 days and check your weight if it effects then increase protein intake by increasing white of 5 eggs . Remember during takings this kind of diet do not forget to intake 16-20 glass of water a day..
[QUOTE=rand18m;877925091]You shouldn't have a problem with the eggs, even whole. Particularly at your age and I assume you are active.
Don't forget plant based protein, such as rice and legumes. Mix those two together to get a more complete protein source.
Are you lactose intolerant? If not do you have access to milk?[/QUOTE]
No need to combine egg and a carb together, egg has the most complete amino acid profile (: Eat up eggs are excelllent, tasty, their cholsterol shows no affect on human cholestrol and well enjoy (: